AIP & Low-FODMAP Cream of Sweet Potato Soup with Vegan Options

This is a great potluck recipe for a chilly day.The whole pot was gone within minutes. Big hit.

This soup made with the vegan options is a perfect fit.

  • 3 lbs. sweet potatoes, peeled and cubed
  • 4 celery stalks, roughly chopped
  • 4 c chicken bone broth (or filtered water for vegan)
  • 14 oz. coconut milk
  • 1 bunch scallions or leak greens
  • 2 cinnamon sticks
  • 2 inch ginger root sliced into medallions
  • 3T arrowroot or kuzu root dissolved in filtered water
  • 4T maple syrup (optional)
  • 2T bacon fat; or a couple strips of cooked bacon cut into 1 inch pieces (optional for non-vegan)
  • 3t asafoetida
  • 3t sea salt
  • 1/2 t mace (or nutmeg for non-AIP)
  • 1/2 t turmeric
  • celery leaves, finely chopped for garnish (or a couple handfuls of sliced scallion greens)

In a muslin teabag, tea ball, or tied in cheesecloth

  • 3 t dried lemongrass or 3 stalks fresh lemongrass
  • 1 T fresh cilantro (or 1 tsp dried cilantro)
  • 1 T fresh parsley (or 1 tsp dried parsley)
  • 1 t dried basil (or 1 T fresh basil)
  • 1 bay leaf
  • 2 pinches ground cloves (or a couple whole cloves)

If you have no trouble with FODMAPS:

  • Use 3 cloves garlic instead of asafoetida.
  • Use a small yellow onion or several shallots instead of scallions.

If pepper doesn’t bother you:

  • Grind a little pepper into your soup when reheating.

For a vegan soup. Feel free to include this stuff in a meat version if you like as well.

  • Use virgin coconut oil instead of bacon fat.
  • Use water or vegetable broth instead of chicken broth.
  • 2 inch strip kombu (optional)
  • 2 T coconut aminos

Makes 2 1/2 quarts

Put all the ingredients except for the celery leaves and bacon (if you choose to use it) into a 3 quart saucepan or crock pot. Start with the veggies. Add the spices, herb bag, and kombu. Lay the scallions across the top of the pot. Then, add the liquid ingredients. Simmer for 20 minutes on the stove top or cook overnight on low in a crock pot. Let the soup cool. Take out the kombu, herb bag, cinnamon sticks, and scallions. Pour the soup into a blender in small amounts and blend until smooth; or use an immersion blender. Stir in bacon pieces and cinnamon sticks. Return to the pot; and reheat. Sprinkle garnish before serving if desired.

P.S. If your recipe has to be nut-free and/or soy-free DO NOT USE Silk Coconut Milk!!! (Can you tell I’m hella pissed?!) Serves me right for not using regular coconut milk, which does NOT contain the following: cane sugar, “Vitamin & Mineral Blend,” “Natural Flavor,” Sunflower Lechithin, Locust Bean Gum, and Gellan Gum. Glad they finally took out the carageenan, but get back to the drawing board Silk.


About All My Guts and Soul

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